CrossFit Ballwin – CrossFit

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Brett Wang


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

Strength & Skill

Alternate between Primary 1 & Primary 2 movements. If you don’t have DU’s, work on them & stay POSITIVE! If you max out your DU’s, start working on Triple Unders.

PRIM1: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

PRIM2: Ring Dips (4 Sets of 10-15 Reps)


Metcon (3 Rounds for reps)

Complete 12 minute sequence of:

1 minute of Box Jump

1 minute of Ground to Overhead

2 minutes of Box Jump

2 minutes of Ground to Overhead

3 minutes of Box Jump

3 minutes of Ground to Overheads

Bar Weights:

Rx+ 155/105

Rx 115/85

Sc’d wt., should be able to Snatch and/or clean to Overhead

Box Heights:

Rx+ 36/30

Rx 30/24

Sc 24/20 or step-ups


Count all reps for 1 minutes, count all reps for 2 minutes,

count all reps for 3 minutes